“Burn & Build: A Journey to Stronger You”
Workout Goal: The goal of this workout is to improve cardiovascular health, build muscle strength, and enhance flexibility.
Daily Benefit: Apart from boosting your stamina and endurance, this routine will also help to improve your muscle tone, increase metabolism, and promote better posture and flexibility.
Warm-up
1. Jumping Jacks
Instructions: Start by standing with your feet together and arms by your side. Jump your feet out while raising your arms. Quickly reverse the movement without pausing.
Equipment: None
Duration: 5 minutes
Muscles worked: Full body
Cardio
2. Stationary Bike
Instructions: Mount the bike, adjust the seat if needed, and pedal at a steady pace.
Equipment: Stationary Bike
Duration: 20 minutes
Muscles worked: Legs, core
Strength Training
You have an option to focus on either upper body exercises or lower body exercises. Both are provided, but it is optional to do both on the same day.
Upper Body
3. Bench Press
Instructions: Lie on your back on the bench. Hold the barbell above your chest with palms facing forward, then lower the barbell to your chest level. Push the bar back to the starting position.
Equipment: Barbell, bench
Duration: 3 sets of 12 reps
Muscles worked: Chest, arms, shoulders
4. Bicep Curls
Instructions: Stand with a dumbbell in each hand, palms facing forward. Keep your elbows close to your torso, then curl the weights while contracting your biceps.
Equipment: Dumbbells
Duration: 3 sets of 15 reps
Muscles worked: Biceps
5. Tricep Dips
Instructions: Position your hands shoulder-width apart on a bench or chair. Extend your legs in front of you. Straighten your arms and lower your body towards the floor until your arms are at about a 90-degree angle. Push up to start position.
Equipment: Bench or chair
Duration: 3 sets of 15 reps
Muscles worked: Triceps
Lower Body
6. Squats
Instructions: Stand with your feet hip-width apart. Bend your knees and hips as if sitting back into a chair, until your thighs are parallel to the floor. Return to standing.
Equipment: Optional barbell
Duration: 3 sets of 15 reps
Muscles worked: Quads, hamstrings, glutes
7. Lunges
Instructions: Stand straight. Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Switch legs and repeat.
Equipment: Optional dumbbells
Duration: 3 sets of 15 reps per leg
Muscles worked: Quads, hamstrings, glutes
8. Deadlifts
Instructions: Stand with feet hip-width apart, barbell over your mid-foot. Bend over and grab the bar, then pull it up while straightening your body.
Equipment: Barbell
Duration: 3 sets of 12 reps
Muscles worked: Hamstrings,
